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Blood Sugar | Insulin Resistance | PCOS Diet | Nutrition | Recipes Fitness | Exercise Latest News Weekly Digest | Health Tips

Weekly Digest – March 25-29: Vision Health, Diabetes Prevention, Workouts

[vc_row][vc_column][vc_column_text]In this edition of Be Fab – Be You’s Weekly Digest of March 25-29th, 2019, the most popular topics/posts along with attached articles, videos, strategies and tips I published on the Facebook Page included:

  • Saving Our Vision
  • Diabetes Alert – Start with Prevention
Categories
Latest News Mindset | Mindfulness | Growth

Going Against The Grain?

[vc_row][vc_column][vc_column_text]***Before you and I get carried away, do not forget to register for tomorrow, 3/28/19, Join The Conversation Webinar Series with Caitlin Samson. Register HERE to join LIVE or catch the REPLAY.***

 

In today’s Hump Day Energy Recharge, I am going to talk about steps you can take when you find yourself going against the grain and non-linear growth, more specifically to your health/wellness/fitness

Let me ask you this…

Do you feel like you’re going against the grain?

Do you feel stuck and stagnant?

Perhaps, you’re going and going but not going anywhere…It’s like being on a treadmill. You are moving, sweating, getting tired, but staying put.

You say to yourself ‘Oh my God, I’m not moving forward, not succeeding, not progressing at the way and speed I wanted.

Have you gone through that? I have been there and done that many times.

Categories
Blood Sugar | Insulin Resistance | PCOS Diet | Nutrition | Recipes Fitness | Exercise Latest News Weekly Digest | Health Tips

Weekly Digest – March 18-22: Brain Health, Endometriosis, Hidden Foods, Productivity Health Costs, Sleep World Day

[vc_row][vc_column][vc_column_text]In this edition of Be Fab – Be You’s Weekly Digest of March 18-22nd, 2019, the most popular topics/posts along with attached articles, videos, strategies and tips I published on the Facebook Page included:

  • Kidneys Health and Your Blood Sugar Levels
  • Oral Health and Prediabetes
  • NEW 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease
  • Webinar on Hidden Foods: 3/28/19 – register today!
  • Water Day and Hydration
Categories
Energy Boosters & Zappers Latest News Mindset | Mindfulness | Growth

What’s Wrong With You?

[vc_row][vc_column][vc_column_text]In today’s Hump Day Energy Recharge, we are going to talk about small steps you can make to take charge of your brain so you CAN change and sustain healthier habits. Habits that whether you admit you want to implement or not.

Perhaps you have tried multiple times to change certain habits and despite all your efforts, many do not STICK!

If you have struggled as much as I had in the past and as much as most of my clients do when they get started their health journeys with me, this week’s Energy Recharge video is for you.

In addition to having tried numerous times to change these habits without much sustainable success…

  1. Is it possible that your mindset is in your way to starting and staying on your desired path?
  2. Have you asked yourself, WHAT’S WRONG WITH ME?

Heck, I have asked myself this question thousands of times

Let me just say, THERE IS NOTHING WRONG WITH YOU!!!

I’ll tell you why and how to shake things up for better. Watch the video now, OK?

Categories
Diet | Nutrition | Recipes Latest News

Walnut Dip

I really loved this dip. The recipe is loaded with walnuts that contain brain and heart-healthy omega-3s fatty acids. Garlic is considered a sulfur food. Sulfurs are responsible for transporting metals and minerals in the body.

I touched on the subject/importance of sulfur foods on the Join The Conversation Webinar about Hidden Foods and Healthier Choices. Catch the REPLAY here.

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Diet | Nutrition | Recipes Events | Media Latest News

Hidden Foods and Your Health: Join The Conversation (JCS) FREE Webinar Series

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Join me LIVE for episode #2 of Join the Conversation Series (JCS). This FREE Webinar is on March 28th, at 7:00 PM EDT.

It’s Nutrition Awareness Month. Woohoo!! It’s a great reason to talk about FUELING our bodies with nutrients for energy, health, and productivity…other side effects may include weight loss, fewer cravings, more confidence and control, and happiness.

We will discuss how hidden foods are wrecking our health and healthier choices. Register to join me and Caitlin Samson, a Clinical Nutritionist for this dynamic conversation.

What’s In For You and Why You Don’t Want to Miss It…

✔️ Key hidden foods that are likely zapping your energy, affecting your health/well-being, and stifling progress.
✔️ Understand your body’s ability and/or inability to breakdown and absorb processed foods.
✔️ Health symptoms and risks of health problems of consuming hidden unhealthy and toxic foods regularly.
✔️ Assess, budget, and replace unwanted foods with healthier and anti-inflammatory options.
✔️ Learn to become your own health detective, stop the YO-YO, and achieve improved results.
✔️ Get a Nutrition Action Tracker to help you assess and help you make progress you want.

WHAT: FREE Masterclass |  Join The Conversation [Webinar] Series: “Hidden Foods Health-Wrecking Outcomes & Healthier Choices”
WHEN:  March 28th, 2019 at 7:00 PM EDT | 4:00 PM PDT
WHERE: Live Stream via Zoom

Can’t join LIVE? Register anyway so you get access to the REPLAY and the fabulous Nutrition Action Tracker!

Help me help others. Share this invitation with your peeps 🙂

Hope to see you on 3/28/19!

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Categories
Blood Sugar | Insulin Resistance | PCOS Corporate Wellness Energy Boosters & Zappers Fitness | Exercise Latest News Mindset | Mindfulness | Growth Weekly Digest | Health Tips

Weekly Digest – March 11-15th: Brain Health, Endometriosis, Hidden Foods, Productivity Health Costs, Sleep World Day

[vc_row][vc_column][vc_column_text]In this edition of Be Fab – Be You’s Weekly Digest of March 11-15th, 2019, the most popular topics/posts along with attached articles, videos, strategies and tips I published on our Facebook Page included:

  • Brain Health: Exercise and Synapses
  • Endometriosis Month: Lowering inflammation in the body
  • Corporate Wellness: financial stress and productivity and …
  • Webinar on Hidden Foods: 3/28/19 – register today!
  • Sleep: Get Yours In!
Categories
Blood Sugar | Insulin Resistance | PCOS Energy Boosters & Zappers Latest News

Why Are You Waking Up Tired?

[vc_row][vc_column][vc_column_text]Today, we are going to talk about how you could wake up feeling refreshed, energized, healthier, and finally, getting rid of a few extra pounds. Lack of energy is one of my client’s top health complaints. Does it resonate with you as well?

It has to do with your sleep, caffeine, and adenosine–an important neurotransmitter in our brains. You will enjoy this week’s Energy Recharge Tip in this video.

Two questions for you:

  1. Can you fall back to sleep around 10-11am? assumes you were up by 7am.
  2. Can you function efficiently without caffeine before noon?
Categories
Corporate Wellness Diet | Nutrition | Recipes Energy Boosters & Zappers Fitness | Exercise Latest News Weekly Digest | Health Tips

Weekly Digest – March 4-8th: Nutrition, Sleep, Breakfast, Corporate Wellness, MS

[vc_row][vc_column][vc_column_text]In this edition of Be Fab – Be You’s Weekly Digest of March 4-8th, 2019, the most popular posts along with attached articles and videos published on our Facebook Page included the following topics:

  • Nutrition (tracking foods and wellness)
  • School Breakfast
  • Corporate Wellness
  • Sleep (adenosine and caffeine)
  • Multiple Sclerosis
Categories
Diet | Nutrition | Recipes Latest News

Quinoa and Chia Cracker

These crackers came out amazing. Literally, I’ve just put foods together in a food processor and magic happened. One ingredient I knew I needed to have: something that would glue the foods together. One of my favorite nutrient-dense foods are CHIA SEEDS and in this case, CHIA GEL.

This cracker recipe is a good example of balanced plant-based food: healthy carbs, protein, and fasts including my fav Omega-3s (in the chia and flax).

Enjoy the natural flavors it offers. Oh…try pairing this cracker with the walnut dip. Yummier!

Quinoa Chia Cracker
Course: Anytime
Cuisine: American
Keyword: chia crackers, dehydrator, quinoa crackers
Author: Maria Horstmann, MBA, BCFWP, FDN-P
Ingredients
  • 1 cup quinoa soak quinoa in water for 4 hours
  • 1 cup sprouted chia seeds soak chia in water for 8 hours
  • 2 cans garbanzo beans Well rinsed and drained
  • 1 cup chopped cabbage, onions, and green peppers
  • 2-3 hands spinach organic is best
  • 2 tbsp ground flax seeds
  • 1 tbsp Himalayan salt
  • 1/4 tbsp chili powder
  • 10 pieces Brazil nuts (crushed)
  • 2 tbsp nutritional yeast for 'cheese like' taste
Instructions
  1. When possible, buy organic foods to minimize the intake of hormonal disruptors chemicals.

  2. Put all ingredients in a food processor. Process it until all ingredients are blended well. Taste it and add seasonings as needed.

  3. Spread the yummy batter onto baking paper lined dehydrator trays. Add baking paper on top as well for flipping it. Dehydrate for 4 hours. Flip and do another 4 hours or until crunchy. 

    dehydrator-crackers-health-fitness-coach-Maria-Horsmann
  4. Cut into squares and store in glass or airtight container. Make it ready to grab for your meal or snack, with or without a yummy dip!

  5. If you have a fancy dehydrator and are able to control the temperature, set it up for 125°F. If you do not have a dehydrator, you can put the trays in your oven. To prevent break down of fats, keep it temperate of 150°F  (if higher, open the door of your oven slightly)

  6. Enjoy!!!

 

Please hear me on this one…I beg you to not be afraid of experimenting. Yes, throw foods together. My thought process is, if I like them individually, chances are I will like them together.

Now that, when the flavor comes out ‘short’, often there is a way to ‘repair’ it. Being and expecting perfection in the kitchen often leads to not cooking and/or disappointment. Instead, approach the process with curiosity!

I used to cook NOTHING, NADA, ZERO. I did put things together like cheese and deli meats on the tortilla. Shredded chicken, added cheese on top and that was my lunch. Drunk the premade juices. Ate all sorts of processed sweets and pastries, added the sugary creamers to my coffee, ate all sorts of fat-free foods, and the list goes on. I also was a master of eating cheese–made my own party sitting in front of the TV with a block of gouda and extra cheddar cheese and a nife. Noticed I did not mention vegetables. A positive, I enjoyed tropical fruits.

Why I am sharing this story? 

It’s because I want to explore. You DO NOT HAVE to be a CHEF. When I was 36 years old, after my ‘come to Jesus self-talk’, I committed to studying me. I committed to disease prevention, the reversal of my prediabetes and chronic digestive issues, and get control of my eating disorder through the building and sustaining a healthy lifestyle.

I made compromises, especially when it came to time and activities. I learned the taste of spices. I acquired and renewed my palate. I introduced loads of new foods to my plate.

I learned to cook–initially, I followed recipes to the dot.  It was a journey that I learned to appreciate over time. Today, it is easier, faster, and yummy (most of the time). When I mess things up, I mix other foods to it, blend it and done! Something new was just created 🙂

I encourage you to be curious, think of FUELING your,mind and body with nutrient-dense foods.

–Maria